As freelancers we work alone.
Because we work alone, our health matters a lot. We don’t get paid sick days, and we don’t have any company health insurance.
And I’m not just talking about something like a case of the flu that keeps you away from your desk for a full week. You can plan for maybe a couple of weeks a year when you feel too unwell to work.
But how about the number of days when you do sit down to work, but are not feeling well enough to give 100%? Or even 50%?
I’m not a medical professional, so I’ll leave your general state of health to you and your doctor.
But… after working as a freelancer for over 40 years…
Sitting at your desk all day can take a toll on your health
When you spend 8 or more hours a day at your desk, everything feels fine… for a while. Years, even. And then you notice the back aches, and the wrist pain, the leg cramps, and so on.
I used to have terrible lower back pain. And yes, it impacted my productivity, and probably the quality of my work. It’s hard to do your best work when you’re in pain.
So I began to pay more attention to my work space.
First, I bought a kneeling chair, which promotes better spinal alignment by tilting the pelvis forward and maintaining the natural curve of the lower back. It made a huge difference, and I haven’t suffered from back pain for years now.
Next, I treated myself to a standing desk. I say treated, but it didn’t cost me any more than a regular desk. The benefit? I can adjust the desk’s height. I can have it at a regular height for typing, and then switch to standing height if I’m on a Zoom call, or recording a video.
The point being, I don’t spend the whole day in just one position.
Also, mindful of the dangers of a sedentary lifestyle, I began to pay more attention to my diet. I used to snack way too much, and put on some unhealthy pounds. There was nothing I could purchase to cure that habit. I just had to be more mindful, and control those snacking impulses.
Also, I balance my sitting down time with activity time. That means standing up and walking around a little every 20 to 30 minutes. (Not to the kitchen!) And it means stopping work in time to take some exercise each day.
Depending on the time of year, you’ll find me cycling, hiking, kayaking, or cross-country skiing at the end of the day. For really bad weather days, I have a rowing machine in the basement.
Just keep moving.
Which brings us to our mental health.
Again, not a medical professional. But I’ve been very aware of my own state of mental health over the decades.
Freelancing, for all its benefits, can be stressful. It can cause anxiety. It can contribute to feelings of loneliness and depression.
Being alone doesn’t help. As freelancers we can’t easily go for a coffee with work friends, or simply share work challenges with colleagues.
A few years ago, I conducted a survey about depression among freelance writers. 40% of respondents said they had experienced depression at some point.
That 40% included me. I’ve had to deal with periods of depression for decades now.
For some people, medication may be the answer, or therapy.
For me, one answer has been to keep moving… preferably outside, and preferably in nature. From my home I can cycle to a wooded park where I often see deer, foxes, wild turkeys, and chipmunks.
When I see a family of deer, I stop my bike, stand still… and can literally feel my brain being bathed in happiness hormones like serotonin.
Is this an instant or total cure for me when I feel depressed? No, but it certainly helps.
This topic deserves far more space than I can give it in a single blog post. In fact, I’m exploring the possibility of creating a new course devoted to wellness for freelancers.
Physical + mental wellness contributes to financial success.
It’s hard to do your best work, attract the highest paying clients, and come up with creative new directions for your business if you’re not feeling at your best.
Focusing on your physical and mental wellness isn’t a luxury. It’s core to your success as a freelancer.
Look after yourself! 🙂
Thank you for sharing some of the physical and mental health challenges that you have faced over the 40 years of your freelancing career Nick.
Hi Nick, I have noticed since I retired how difficult it has become to engage socially with other people. I don’t mean difficult in the sense of getting on with people but getting together with people. I live in a rural area in southwest ontario,which is sparsely populated. Having grown used to ‘pub culture’ in the UK I have to make a real effort to find places to get out and meet people. I agree with everything you say in your blog. Will a course help people who don’t have the positive mindset to live a lively life? It is so easy to just sit. Luckily I have a wife who tells me frequently throughout the day how long it has been since I last stood up and moved around.
I can relate to most of what you’ve said. I’ve also learned to combat back pain and general health well-being by staying active.
I use a stand-up desk which isn’t adjustable like yours, so I switch it up with a nearby conventional desk and chair. Standing 95% of the time. I stand on a “Wellness Mat,” which helps tremendously.
Like you, engaging with nature has helped me by adding variety to staying active — and yes, helps my state of mind too. For me it’s part spiritual too.
Eating well is a challenge. I hear you! My wife is more disciplined in that area and helps keep the food in the house more on the healthy side. LOL
Hi Nick, It’s been said that sitting is the new smoking. That’s pretty scary when you think about how it ravages your body. I, too, suffer from bouts of depression and anxiety, and being isolated doesn’t help one bit. The irony is, sometimes people who are depressed don’t know they are depressed because the depression disables the ability to feel. As a licensed mental health professional in my former career, I saw many patients who didn’t realize they were depressed until they started medication and talk therapy. And mental health and physical health are not mutually exclusive—they go hand in hand; one affects the other.
Great feedback. Thanks. I think physical, mental and financial health are are intertwined.
Hi Nick,
Thank you for sharing your writer experiences.
I literally feel your back pain. Had back surgery years ago, I can’t comfortably sit for 1 hour. Great idea to keep moving. I will have to get a raised desk, don’t know about the kneeing chair though. LOL.
You should totally try a kneeling chair. : )
Hi Nick. Thank you for sharing some of your experiences. It was a good insight to know that writers share some of the same health issues. I fall into bouts of depression and anxiety, more so in the winter when it’s cold outside. Going for a walk when it’s -20 isn’t fun, but it wakes you up. I have tried to get into the habit of setting a timer every 30 to 40 minutes. I get up and walk around or stretch, then get a glass of water. Eating healthier has helped me also.